In 20 minutes, find your max Deadlift.
As many rounds possible in ten minutes, perform:
50Ft Overhead Walking Lunges (45/25)
10 Push Presses (95/65)
4 minute bottom squat hold
Shoulder/Upper Rib mobility with lacrosse ball
I had a horrible night's sleep. I was exhausted after yesterday's metcon but still couldn't fall asleep until sometime around 1 am. I woke up at 3:30 am and was awake for close to a half hour. I had a some yerba mate on my way over to the gym because I needed a little caffeine kick. I was determined to PR on my deadlift. I wasn't so much concerned with doing the metcon and originally planned on skipping it. I PR'd on the deadlift by 55 lbs for a new 1rm of 375.
I ended up doing the metcon and only got 3 rounds plus lunges. My shoulders were smoked from yesterday and doing the overhead walking lunges into the push press further fatigued everything. I had some pain in my shoulder during the push press but mostly fatigue slowed me down.
I stayed after and did about 30 minutes of mobility work, which really helped loosen up my shoulders and hips. It looks like I'm going to take this week off from squatting. I'll pick it up next week and hopefully get two days in somewhere. For now, I could use a nap.